Everyone knows that getting into a new routine is challenging. Trying to make healthy habits like eating fruits and vegetables daily and working out regularly is especially difficult. It is important to remember that going from eating junk food everyday to a completely healthy and vegan diet is very challenging and is often destined for future failure. Instead, it is more effective to start making changes gradually and change your routine incrementally. This allows your mind and body to adapt to the change over time, rather than shocking it by changing all at once. For more advice, here are a few key ways to add a new workout routine into your weekly or daily habits:
Choose Activities You Enjoy
Working out doesn’t have to be a chore. Taking your dog on a walk or going for a swim are both great ways to get healthy exercise. By choosing workouts that you enjoy, you increase the chances of you sticking with them for a long time. Working out with friends or family can also make your workouts more enjoyable. Alternatively, hiring a personal trainer can help you stay motivated and on track to meet your goals.
One of the best ways to build healthy habits is to reward yourself for each time you workout or get exercise. This can include anything from buying yourself a new album or video game to going to your favorite restaurant. However, it is important to avoid choices like ice cream or fast food because these can hinder your weight loss or fitness success. Treating yourself every other week is more acceptable.
Pick New Activities Each Week
When you first start working out regularly, it can be beneficial to do the same exercises each time so that you get into a rhythm of working out. However, as you pass the one to three week mark, you will likely find yourself getting bored or burnt out. Therefore, it is important to change up your workout routine with different exercises or activities to keep each session fun and unique.
Collaborate with Your Doctor
Making a plan with your doctor for weight loss or getting into shape can help you create the right workout routine for you. The experts at RCMC Medical Center offer medical weight loss programs, nutrition counseling, and an individualized weight loss plan to help support your healthy habits. Doctor-approved appetite suppressants and medical HCG injections can also aid in weight loss.
Overall, getting into a new workout routine doesn’t have to be miserable and painful. By encouraging exercises you enjoy, rewarding yourself for your efforts, and adding variety to your workout routine, you can help make exercising a long-term habit. Working with your doctor for weight loss planning can also help guide your routines and eating habits.
Losing weight is hardly ever easy. Even though we all might know the basic formula for shedding pounds and maintaining an ideal weight — to eat less and move more — there are other factors at play that cause our bodies and minds, as well as our environments, to wreak havoc with our chances for weight loss success.
If you’ve attempted one diet after another and struggled through every exercise program under the sun but still haven’t managed to hit your weight loss goal, it could be time for a different approach. Here are four tips to try; one of them just might help you ditch those stubborn pounds once and for all!
Do a (Natural) Cleanse
While an extreme cleanse isn’t recommended — it can starve the body of vital nutrients and lead to bacterial imbalances, decreased immunity, general malaise and sustained ill health — there are ways to boost natural detox processes within the liver, kidneys, lungs and skin. Drink water; eat healthy, protein-rich (not carb-loaded) food that aids digestion (like tea, healthy fats, berries and leafy greens); and keep moving! With impurities flushed away, your body (and especially your mind) might be more ready for healthier living in the future, making weight loss more likely to obtain.
Practice Intermittent Fasting
Research shows that when you eat could be as important as what you eat when it comes to weight loss. And if that doesn’t influence you to try intermittent fasting, research also shows that fasting can help fend off and even cure certain diseases! Sign us up!
Basically, intermittent fasting involves limiting the time you eat to a few hours each day or to eating only a certain number of calories every few days. Normal eating patterns have us consuming food all day, every day. By limiting food consumption to a specific time period or specific caloric intake, the body is able to more readily exhaust available calories and start burning fat. And when our bodies burn fat, we lose weight.
Try Lipotropic Injections
Many people have had success using a specific combination of vitamins, minerals and amino acids to boost their weight loss progress. Usually given as a weekly injection, these shots (called lipotropic injections) are offered through many natural health and medspa providers (such as the Institute of Natural Health in St. Louis). It is believed that these added nutrients foster improved energy consumption and increase metabolism, thereby aiding in general weight loss.
There’s little doubt that the mind is a powerful contributor to overall health. There have been numerous studies that support the mind-body connection. Thus, it makes sense that controlling our minds can help us control our bodies. For instance, many nutritionists and other health care providers recommend meditation as a tool for clearing our thoughts so that we have the ability to focus on and commit to beneficial habits (like eating well, exercising and avoiding unhealthy triggers). When done correctly and consistently, meditation has been shown to improve the practitioner’s well-being and aid in his or her weight loss when needed.
Fat reduction is something we’ve had to deal with at some point in our lives. Whether it’s through natural means, such as exercising or properly dieting, or cosmetic fat reduction treatments, we’ve all been there at some point. Excess fat can cause a lot of problems, both physically and mentally, so it’s natural for everyone to have to deal with it at some point.
All kinds of fat reduction treatments exist, but one of the most unique ones is Coolsculpting, which, as the name implies, utilizes the power of the cold to tone or “sculpt” specific areas of the body to the absolute satisfaction of the client. MiracleFace MedSpa and Coolsculpting LA are two of the major cities’ new favorite treatment plans and are a perfect procedure for a hot summer when we simply want to do everything to get away from the heat.
With Coolsculpting becoming so popular in modern clinics, it’s important to know the most crucial aspects of the procedure and understand what happens and why.
Before the Treatment
Not much preparation is needed for Coolsculpting. Unlike other fat reduction procedures, this form of treatment has many fewer factors to consider. For example, more traditional forms of fat reduction, such as chemical-based compounds, need many more factors to be taken into account to determine the safety and effectiveness of the procedure.
With Coolsculpting, there are only a few factors that need to be taken into consideration: the area you’re treating and the sensitivity of your skin. Different parts of the body build up fat in their special ways, not to mention the fact that everyone’s body is built differently. So treating specific areas requires the kind of precision that only well trained and qualified specialists can handle. The sensitivity of the skin is also something very important for the procedure, as there are types of skin that simply don’t have the ability to handle the cold as long as others.
But both of these will very rarely keep someone from getting treated since Coolsculpting is a very casual procedure. The cold temperatures that you’ll be experiencing are around 4 degrees Celsius (39 to 41 degrees Fahrenheit), which is around the same temperature as a typical fridge. And we’ve all spent enough time staring at food deciding what to eat to know that it’s not particularly cold. But cold is still cold, so you can expect that uneasy sensation of the skin going numb as your body is being administered a constant stream of cool air.
If you’re not a fan of this sensation, then I’m sure you’ve been through enough cold winters to know that after some time, the skin goes numb and you don’t feel the cold anymore. The skin just feels stiff, which is great, since it makes the procedure that much more pleasant as you don’t have to worry about any uncomfortable sensations from the cold air.
Time Is Very Important
Coolsculpting is one of those treatments that rewards patience and dedication. While the procedure itself lasts around 40 minutes, the full results don’t become fully visible for some time. This can put a lot of people off, but for many people, this is a much better option.
When it comes to natural means of losing fat, much like dieting or exercising, it takes time for Coolsculpting to take full effect, as it is a more natural fat reduction treatment than most others on the market. It takes time for your body to properly get rid of the extra fat, but your patience is rewarded with the fact that Coolsculpting doesn’t come with the harsh side effects and recovery time that other treatments tend to have.
There are also no threats of allergic reaction since no chemicals are involved in the treatment. Most people, with only a small margin of exception, will go through the procedure without any complications. So while you must understand the amount of time it takes for the treatment to take effect, you need to know that this is all in favor of safety and the convenience of not having to wait weeks for your body to fully recover after treatment.
But as with any other treatment, you need to keep in touch with your clinic specialists to make sure that everything is as it should be. And while Coolsculpting is a very safe treatment, clinics like MiracleFace MedSpa, for example, keep in contact with all their clients who’ve gone through their Coolsculpting NYC treatment package, to ensure that everything is going smoothly, without any unwanted results, even if they barely ever happen.
While there isn’t much to keep track of, it’s still important to keep in contact with your clinics and make sure that they are as much aware of what you’re feeling as you are.
If you’re wondering what you’ll need to do after the treatment, then there’s not much I can tell you, since, much like the procedure itself, the recovery time is very short and you barely have to do anything. All you need to do is avoid putting unnecessary strain and pressure on your skin for a couple of days after the procedure, especially the treated area.
While the cold that’s used during the Coolsculpting treatment doesn’t cause any damage to the skin and barely even weakens it, you should still give it ample time to restore its strength and get back to normal before going in for any other treatment, cosmetic or otherwise.
And within a couple of weeks, you should already start to see some difference in how toned certain parts of your body are. Within months, the effects will be more apparent than ever before and you’ll slowly see your body sculpting itself as the fat is evicted from your body, leaving behind the beautiful contours and angles you’ve been striving for.
Don’t hesitate to try Coolsculpting for yourself to see why so many people are fascinated with this amazing unique fat reduction treatment.
Losing weight is a process that can be challenging, especially because you don’t get the results overnight. You have to do it in a healthy way and consistently if you want results that will last. If you are trying to lose some weight, consider the following factors.
A Good Diet Plan
What you eat is one of the biggest contributors to your weight. Thus, start by evaluating your diet. What do you eat on a typical day? What about snacks and snacking habits? Are the foods you eat healthy? What changes can you make to your daily diet? Write down the changes you need to make. Write down menus for your breakfast, lunches and dinners. If you aren’t sure what a healthy meal looks like, you can follow the Harvard’s healthy eating plate, which recommends fruits and vegetables for half of the plate, whole grains and protein taking up a quarter of the plate each, healthy plant oils in moderation and water, tea or coffee. For your snacks, try to cut your intake of refined sugars, carbs and deep-fried foods. Finally, don’t forget to check the recommended calorie intake for your age and body weight. If you find it difficult to keep yourself on a healthy diet, there are plenty of meal-kit companies that make can make it easier on you! Check out some of the best weight loss meal delivery programs of 2020 to find one that fits your lifestyle and budget.
An Exercise Plan
Exercise is another factor in healthy weight loss. Through exercise you can boost your metabolism for weight loss. However, you should not overdo your workouts. Too much could leave your joints and muscles damaged. You need rest days to recover and also your daily workouts should be limited to an hour at most. Your workout plan should include the type of exercises you will be doing each day and the duration for each workout.
What happens when you don’t get enough sleep? For one, your cravings can intensify. This means that you will eat more the following day and this will hamper your weight loss goals. Two, if you stay up longer at night, your chances of snacking increase, and this can lead to weight gain. Three, the following day, you may wake up feeling less energetic and less motivated to do things. You may not be in a mood to go to the gym or fix a healthy meal. Remember, a healthy meal and exercise are two factors that contribute to weight loss.
So, don’t give up your sleep for anything. If there is anything keeping you from getting a good night’s sleep, deal with it right away. Seek help if you are stressed out, and plan your day well so that you are not working when you should be resting. Get a new mattress if the one you have is causing you discomfort or pain at night. You can view some nice options here. Do whatever it takes to get that uninterrupted sleep. It’s good for weight loss and it can also boost your productivity, reduce your risk of accidents, and keep you more focused.
Water is good for your metabolism and it can create that feeling of fullness, thus reducing the amount of food you eat each day. And the good thing about water is that it has zero calories. However, stick to the recommended amount of water and don’t overdo it to avoid hyponatremia.
These are some of the key factors in healthy weight loss. You can plan your weight loss journey by yourself, or you can work with professionals. A nutritionist, for instance, can help in planning healthy menus for weight loss. A fitness trainer can help with your daily workouts. However, regardless of whether you work with a professional or by yourself, remember that the results will depend on your commitment.
Cryotherapy is essentially cold therapy. Cold therapy
has been around for decades, possibly even centuries, although only recently
the true science around its benefits are being realised. In fact, the benefits
of being submerged into an extreme temperature -110° Celsius (166°F) is a lot
more recent, with the first whole body cryotherapy chamber being invested in
the late 1970s in Japan.
Whole body cryotherapy (WBC) is just that. You get yourself in a chamber, where around -110°C cold air is blown on you for around 2 to 4 minutes. It is either refrigerated cold air or liquid nitrogen that is used. It is necessary to wear few clothing, only gloves, socks, a mouth, ear and nose mask that are usually wear for protection.Whilst cryotherapy doesn’t have many serious risks, precautions should be taken to avoid side effects (such as starting off easy i.e. 2 minutes maximum for the first session.) So, why do it? Here are some of the main benefits that have been studied and discovered.
Most of us are aware of the benefits of old school cold
therapy such as ice baths. WBC shares some of these benefits but given its more
extreme nature, it has some unique ones too.
relief – muscle pain is a nightmare for those who do lots of sports or
exercise. Cryotherapy can increase the blood flow and relieve the pain as well
as accelerate the healing process. It’s not just for athletes though. People
with arthritis and general muscle pains have found great relief from using
– Inflammation can be reduced through the use of cryotherapy. Chronic
inflammation is linked to problems like dementia, diabetes and cancer.
loss – Cryotherapy has a lot of evidence for directly aiding weight loss.
The therapy can increase metabolism, expend more energy (calories) to stay warm
and finally it allows those with muscle injuries/pain to recover faster, thus
increasing their potential for exercise. The increase in basal metabolic rate
means we burn fat that’s stored.
– Some eczema sufferers have seen improvements from the use of cryotherapy. It
is also shown to rejuvenate skin and make it softer. The cold should also close
Back in the early 1900s, it was common to treat mental illness
patients, for example those with psychosis, by putting them in an ice bath.
This may be as futile as it was barbaric, but it doesn’t mean there are no
benefits for our mental health by cold treatment.
Plucking up the courage voluntarily put yourself through
the adversity of an uncomfortable and freezing cold experience is character
building in itself. If you can do that, even if it’s as benign as a cold
shower, then you’re less likely to spend the rest of the day following the path
of least resistance (being a couch potato).
Whilst you wouldn’t regularly do whole body cryotherapy
like you do cold showers, they are an uncomfortable experience for many.
Submerging into minus -110°C temperatures (authentic cryotherapy) is
thought to help reduce the risk of developing dementia (due to the reduced
inflammation), as well as reduce anxiety and depression.
Celebs using the dangerous banned drug Clenbuterol are risking their lives. But why do they do it? And what’s the alternative?
We all feel the pressure to look good sometimes. For celebrities and professional athletes, that feeling is ongoing. The urge to look great and perform at elite levels can lead to some dangerous decisions. One of the worst choices people in the public eye can make is using illegal drugs to drop weight. Like the current trend to use banned drug Clenbuterol (AKA Clen) to shed fat fast, or to put in a suspiciously good sports performance.
The biggest problem is Clenbuterol is a banned substance with some very nasty side effects.
Here’s what you need to know about the side effects of Clenbuterol, and why it’s so popular in certain circles – despite the known risks.
What Is Clenbuterol?
Clenbuterol hydrochloride, more commonly known as Clen, is a steroid-like drug that was originally developed for a legitimate purpose (to help people with breathing disorders such as Asthma). But these days it’s mostly used on animals to make them gain more muscle tissue for more profitable meat production (although it’s illegal in Europe for any animals which enter the food chain). It’s never been approved by the FDA for use in the USA, and it’s an offense to supply or have the intent to supply Clenbuterol in the UK.
Like so many of these drugs, it’s fallen into misuse. That’s because it has the powerful ability to help burn body fat, helping maintain a slim and lean body. It’s illegal to buy over the counter, but commonly used amongst athletes and even celebrities who want to maintain a certain look.
Of course, staying slim isn’t the only side effect of Clenbuterol. This dangerous drug comes with plenty of risks to short and long-term health.
The Side Effects Of Clenbuterol
Clenbuterol acts like amphetamines, helping the body burn more fat by heating it up and manipulating the nervous system. That’s why users often wind up trembling, overheating, and sweaty. The drug can also impact sleep because the body can’t wind down. It’ll ramp up your blood pressure (terrible news when you consider that heart disease, heart attack, and high blood pressure are already some of our biggest health threats). Muscle cramps are common on Clen, as all that excess energy means essential minerals are lost through sweat.
Most worryingly is Clenbuterol’s impact on the heart. Using the drug can lead to heart palpitations and even put users at increased risk of heart attack – no matter how young, fit, or slim they are. And the effects can be long-term, including left-sided cardiac atrophy which can develop in as little as a month from first use.
The Athletes & VIPs Using Clenbuterol
The number of people in the public eye using this drug is shocking. You might have heard about boxer Canelo Alvarez’s drug failure for Clenbuterol, or USA triple-jumper Will Claye’s drug test which showed trace amounts of Clen. Both athletes argued successfully their case for the drug showing up due to contaminated meat (red meat contaminated by Clenbuterol is a real problem in cattle from Mexico). It’s a counter-argument which has overturned numerous Clenbuterol drug fails across a range of professional sports.
But it doesn’t always fly; Tour de France champ Alberto Contador tested positive for the drug in 2010. He gave the contaminated meat argument but was handed a two-year suspension. And New Zealand rugby player Kalib Hamiora Whakataka received a two-year ban after he admitted ordering prohibited substances through an online Clenbuterol site and using the drug.
More worryingly are the cases which can’t be explained away by contaminated meat. These tend to be underground, unconfirmed cases which are nonetheless accepted truths in VIP circles. Actors, models, social media stars, and aspiring stars use Clenbuterol to drop weight fast before photo shoots, red carpet events, or to get coveted on-screen roles. We’re not gonna name any names, but everybody knows it’s happening.
It’s particularly popular in the celeb-driven city of Los Angeles, with Mexico right across the border. Celebrity personal trainers, gym owners, and stylists all confirm the use of Clenbuterol amongst their clients. Yes, those same celebs who always seem to be collapsing with mystery dehydration and exhaustion. It seems their punishing promotional schedules might not be the only culprit for their fragile health.
Why do these talented men and women take Clenbuterol when the health risks are so well-known? Human nature will always make people want things sooner, faster, and better. And the sports and entertainment industries will naturally attract more driven, type-A personalities. Clenbuterol is not the first illegal, dangerous drug to be used as a weight loss aid, and it probably won’t be the last. That doesn’t make it OK.
So what about those of us with less pressure on our shoulders (and more concern for our health)? Happily, there are plenty of healthy alternatives to the drug Clenbuterol. The most obvious answer will always be diet and exercise, of course. A moderate calorie deficit, combined with an increase in activity levels will lead to weight loss unless you have an underlying health issue which confounds the law of thermodynamics.
If you want a little extra help, there are ways to boost weight loss without turning to dangerous and illegal drugs like Clenbuterol. Nature has a host of ingredients which can support your metabolic rate, help you expend more energy, and retain healthy lean tissue as you lose fat. Some of the best are garcinia cambogia, guarana, caffeine, and citrus aurantium – all natural, safe, and legal! If your goal is losing weight, choose to do it safely and enjoy the results of your work. Health should always come first.
If you suffer from your weight, you must realize that it is possible to have a flat stomach, even if it is challenging for most people. This is the reason why many people do not succeed in their efforts to lose weight. One thing you need to keep in mind is that diet, and regular exercise is an essential part of the process.
The journey for losing belly fat is part of a long-term plan (general improvement of health) requires a lot of perseverance. In short, you need to make significant efforts to make any changes visible in your abdominal area. These essential tips can work like magic to help you get the body and abdominals you want. Keep reading and make sure to implement the following tips consistently.
1. Get the right amount of sleep
Studies reveal that lack of sleep is a significant factor leading to bouts of bulimia and cravings. Those who usually stay up late at night suffer more in this regard. When not corrected for a long time, it harms your weight loss goals. For you to rectify the situation, it is advisable to get enough sleep each night without exception. You can better regulate your hormones this way, which will help you eliminate fat.
2. Regular exercise
Physical exercise is a great way to benefit the whole body. You will enjoy better overall health and vitality when you exercise regularly. If you are serious about your goals, seek the help of a professional trainer to try and enjoy the time at the gym. Even if you cannot afford a coach, performing simple cardiovascular exercises will help you get rid of fat effectively and fast. You can also choose simple strength exercises such as sit-ups and push-ups, as they are better suited for targeting abdominal fat. Walking is also a great way to help increase your heart rate, which will eventually lead to a faster process of fat loss.
3. Adopt a healthier diet
When you are trying to lose abdominal fat as soon as possible, it is imperative to ensure a healthier diet. In this way, eliminate all the fatty and sugary foods you have in your refrigerator and cupboards. Instead of eating trash during the day, opt for fresh fruits and vegetables. Look for high-fiber food products when you shop because this nutrient will help you stay full and avoid the ravages of hunger. This ultimately results in a more significant reduction in calories. Other great foods that you can also eat are oats, whole grains, and essential oils. Make sure you always have a balanced diet every day.
4. Use weight loss supplements
Some weight loss supplements have been on the market recently and have received many positive reviews. This is because they have helped thousands of people lose stomach fat fast. Countless others have benefited from better health and vitality in general. The main point to remember is that the hard work on your part is crucial to any success achieved when taking supplements to burn fat. However, with the help of supplements, you can suppress your appetite, improve your body’s metabolic rate and increase your energy level for the fastest weight loss possible.
Belly fat can be eliminated thanks to these simple steps very quickly. However, consistency in the implementation of these processes is essential as the overall improvement of health must be the end goal. And finally, remember that you must write a weight loss plan to guide you every day. The people who plan the process are much more significant to achieve their goals than others.
Are you tired of exercises that hurt your body? If you’re looking to an alternative for jarring exercises that damage your joints, you should consider low impact exercise. You don’t need to sacrifice your health for a great workout. Find out everything you should know about losing weight with low impact exercise.
The Benefits of Low Impact Exercise
There are hundreds of different exercise programs and workouts readily available. However, some of those exercises aren’t healthy for you. They put your body and your health at risk.
Activities like running can improve your cardio and help you lose weight. Unfortunately, such activities are brutal on your joints. If you run regularly, you could destroy the cartilage in your knees.
Tough exercise regimens put you at a greater risk for surgeries, like hip replacements. After years of brutal workouts, your body wears down and needs medical attention.
When you use low impact exercise in your workout routine, you limit the damage. Your joints remain healthy and intact. As you age, you are less likely to require surgery. Additionally, you are less likely to injure yourself during a workout.
Low Impact Exercises that Help You Lose Weight
When people think of low impact exercises, they often think of workouts that are ineffective. However, this is far from the truth. Low impact exercises can be just as effective as high impact ones.
When it comes to weight loss, burning calories is what matters. There are many great low impact exercises that burn high amounts of calories. Here are a few:
Swimming is a highly effective workout. More importantly, it’s also easy on your body. There is no gravity weighing you down and putting pressure on your joints. Instead, the water holds you up.
Swimming can burn hundreds of calories in a short time. If you have proper technique, you can maximize your calorie burn. Before you get started, you might consider taking lessons or watching a tutorial. You can get down the technique and start losing weight.
People often think of yoga as a great way to relax. Although it is the perfect activity for relieving stress, it’s also great for weight loss.
There are many different types of yoga. The type of yoga class you take can dictate the amount of calories you burn. For example, hot yoga is fast-paced and occurs in a hot environment. You sweat and get your heart rate up. As a result, you lose weight quickly.
In general, yoga is very easy on your joints. The flexibility that comes with yoga decreases your chances of injury. Overall, yoga is an effective way to improve your health while you lose weight.
There are many different ways to cycle. However, all of them provide a low impact exercise that helps you lose weight. The workout works your legs and your core, maximizing your calorie consumption.
If you want a competitive workout, you can try a cycling class in a local gym. But if you’re looking for something more relaxing, you can go for a bike ride around your neighborhood. Either way, you’ll burn calories.
You must have heard about the popular Ketogenic Diet – that allows you to take fats with protein and completely avoid carbs. This diet has mainstreamed into the fitness world and gained immense appeal. Exercise can go along really well if you’ve started realizing the benefits of the keto-diet. However, you ought to know certain things if your plan to exercise with keto-dieting.
Initially, the workouts may play you down and make you feel mental fogginess. Due to the glucose in carbs being a vital source of energy for the brain, the switch to fats can alter the body responsiveness and may take some time to adjust. The clouded consciousness will fade in some time usually after the first few days but it is necessary to avoid hi-response workouts. In fact, go for an easy low-intensity exercise like cycling or hiking.
Don’t Switch Workouts in the First Few Weeks
You have to be consistent in what you are doing. Following a monotonous workout routine for the first few weeks can be boring but due to your body adjusting to the switch from carbs to fat, you have to keep going with the same exercise. Don’t try any new workouts – the grogginess of the initial days carries on to subsequent weeks in some cases. It is highly recommended to lower the number of variables when experimenting with new diet practices. Too many changes can obscure the elements that triggered a change. So, go easy on the workouts!
Undereating is Prohibited
It is essential to balance energy to the body and clamp down on calories. You should check out these keto supplements online to ensure that you are not underfeeding your body. To get an effective insight into what may work for you, find the right ketone supplements for you. The misconception of a calorie deficit is likely to develop among people new to this diet. Remember, undereating will only undermine the results of the keto-diet. Restricting an entire group of food can have diet-suppressing effects and can reduce your appetite even when you should feed yourself. Effects on workout performance and results can go awry if you don’t keep track of your calories.
Rethink Your Workouts
Long workout with less eating is no longer sustainable and is considered impractical. What you eat on keto-diet is the most important factor influencing your desired fitness goals. It is vital to include proteins and fats in the right amount to maintain a steady ketogenic diet. Additionally, exercise with focused targets can actually produce results faster and retain them for longer. Here are some considerations to keep ahead of you while squeezing an exercise routine with your ketogenic diet.
Aerobic Exercises – Popularly known as cardio training, can range from a mere 3 minutes to 15 minutes. The intensity of this exercise is low and steady that burns fat at a normal rate which is also pleasant for the keto-dieter.
Anaerobic Exercises – Characterized as High-Intensity Interval Training (HIIT), anaerobic exercise focuses on shorter spans of hi-energy training. Weight training is also a great substitute for it. Make sure to load up on sufficient carbs because fat can’t help you alone with this kind of workout.
Flexibility Exercises – This group of exercises supports muscle motion and increases overall stretch-ability. It also aids in the prevention of muscle shortening injuries. Yoga is an excellent example of this workout.
Stability Exercises – Focused on the core, these exercises help improve posture, strengthen muscles and enhance muscle movement.
Although ketogenic diets can be helpful in weight loss if coupled with the right amount of energy and exercise, the essence still lies in keeping a balance between eating habits and exercise routines. Our bodies may take some time to adapt the changes but settle for what’s best for you.
When you decided to lose weight and managed to find a great diet to help you achieve this goal, you also imagined that things were going to run smoothly. But, after a while, you realize that your diet is not making you lose the promised number of pounds. The instant reaction triggered by the bad results of your weight loss diet is to actually blame the diet. While the diet you used may indeed be inefficient in your case, there are a couple of mistakes people frequently do when it comes to losing weight, which can compromise their weight loss expectancies. So take a look at them below and do your best to stay away from making such mistakes.
You didn’t manage to reduce your calories efficiently
The main purpose of a weight loss diet is to allow you to burn more calories than you actually eat. This is why constant exercising is needed, besides just following a diet. But, if you didn’t manage to cut calories efficiently, and you eat more than you consume, then the chances are that you’re going to gain weight instead of losing it. First, you need to determine how many calories you need to eat per day without gaining or losing weight. Once you know this, all you have to do is to cut their number and monitor your daily calorie intake.
Proteins are scarce in your diet
Many people have a wrong perception when it comes to consuming proteins while trying to lose weight. You need to stop believing the myth that proteins are bad for weight loss. They are actually helping you lose weight because proteins need more energy to be broken down so that means more calories burned while suppressing your appetite and building lean muscles.
You’re not having as many vegetables as you should
Vegetables are a must in any weight loss diet, so if you are not managing to lose sufficient weight than probably you’re not eating enough veggies. They contain a lot of fibers, high in water, have a high volume while providing little calories, and rich in macronutrients and antioxidants. In other words, they will keep you full for longer, allow you to eat them in generous quantities, and protect your body’s functions and health.
Your diet is made out of all the wrong foods
Not every diet you find out there is actually a good diet. For instance, although fruits juices are presented as diet-friendly, they are not, because they contain too much sugar and too little fibers. Thus, a good diet consists of whole and natural foods that have a great nutrient input in your diet. Also, do consider getting the help of weight loss supplements if you think that your diet is not sufficient. Forskolin extract is a type of supplement you seriously need to consider, Dr. Oz talked about in many of his shows. You can read more about it at Livin. This supplement is made out of an incredible exotic fruit that stimulates your body to burn fat while keeping cravings at bay.
You’re not eating foods that contain healthy fats
This is one of the biggest mistakes most people do when trying to lose weight. They consider that all fats are bad, so they stop eating foods with any kind of fat, including healthy fats. Your body needs fat in order to function well, so make sure you provide it from healthy sources. Olive oil, avocado, fish, these are all sources of healthy fats that will contribute to a great energy level throughout your diet while reducing the sensation of hunger and promoting weight loss.
Obesity or overweight may increase the risk of many health problems, including certain cancers, bone and joint disease, heart disease, and diabetes. If you are expecting, excess weight may lead to both short and long term health problems for you and your baby. This shows that obesity should be considered as a serious, chronic disease and that can have a negative effect on many systems in your body. Reaching and maintaining a normal weight may help you and your children stay healthier as you grow older.
Overweight is excess of fat storage rather than weight. Women with more than 30% total body fat and men with more than 25% of total body fat are considered obese. There are many ways to classify obesity. For instance, it can be divided into: simple, secondary and drug-induced obesity in accordance with endocrine and pathogen of the metabolic disease. And as I said before this health problem can be the door to a lot of life threatening conditions.
In the US, 35% of women and 31% of men are considered seriously overweight, while 15% of children between ages of 6 and 19 are overweight. The causes of overweight are complex. How your body uses energy, lifestyle and genetics are some of the interrelated factors.
Here are some of the health effects associated with obesity:
Heart Disease. Atherosclerosis or in other words hardening of the arteries is present 10 times more often in obese people compared to those who maintain a healthy weight. Coronary artery disease is also very common as fatty deposits build up in arteries that supply the heart. Narrowed arteries and reduced blood flow to the heart can cause angina, a heart attack or stroke.
Diabetes. The major cause of type 2 diabetes is obesity. This type of diabetes often begins in adulthood, but nowadays it can begin in childhood too. It can cause resistance to insulin (the hormone that regulates blood sugar) and when that happens the blood sugar becomes elevated.
Cancer. Women who are obese have an increased risk for a variety of cancers including uterus, gallbladder, colon and breast cancer, while overweight women have a higher risk of prostate and colon cancer.
Psycho-social effects. Overweight girls and boys are often blamed for their condition and may be considered to be weak-willed and lazy. It is not uncommon for overweight people to have fewer or no romantic relationships as well as lover incomes. Disapproval of such people may progress to torment, discrimination and bias.
Obesity is a growing problem in the developing world, and different solutions are being explored to combat this. One of these solutions is found in the different forms of weight loss surgery. Thanks to gastric sleeve surgery, for instance, patients can now lose as much as 75% to 80% of their excess body weight. That is a significant amount of weight loss, particularly when you consider that around 75% of total weight loss is achieved in the first year following the procedure itself. And it gets better, so long as a patient doesn’t experience any complications, and strictly follows the guidelines of their physician and nutritionist, they may lose up to 90% of their excess weight just five years after having had the surgery.
The Benefits of Rapid Weight Loss
We are often told that rapid weight loss is not good for us. While this is true in regular, healthy individuals, it isn’t for the obese. By quickly lowering their weight so that they fall in a normal range of BMI, they made sure that they reduce their chances of development many other diseases, some of which are fatal. Common diseases associated with obesity include:
Shortness of breath.
All of these can be fully resolved by losing weight. Additionally, sustained weight loss prevents people from developing dangerous diseases such as heart disease, stroke, high blood pressure, type 2 diabetes, and more. One study looked at 500 individual patients, and it was found that, in 96% of cases, other health conditions were resolved or improved.
Although the gastric sleeve is a procedure that has the potential to save lives, it is not one without risk. Around one in every 300 people who have the procedure will die as a result of surgery. Often, this is due to various complications. This is why the surgery will only be offered to those with a low complications rate, or to those who are so severely obese that they have started to develop dangerous comorbidity disorders like heart problems or type 2 diabetes.
Once you have had surgery, you have to take it easy for a while. You must make sure that the incision site is properly protected. This means, for instance, no heavy lifting for a while, as this could rupture the wound. At the same time, you must remember that you have had surgery, which means there are wounds, and wounds can become infected. Making sure you protect yourself from that is hugely important. Proper hygiene is vital, and some people have even asked people not to enter their homes until they have washed their hands with an alcohol rub. This may seem a bit excessive, but if there is any reason why you may be at increased risk of infection, it may be necessary while your wounds heal.
When reading through potential complications, it often sounds as if the entire procedure is a bad idea (have you ever read the side effects on any medication?). However, if a surgeon agrees that you are a good candidate, it means that the benefits of the surgery by far outweigh the potential risks.
Our bodies are like stroppy toddlers: they’re needy, constantly complaining and categorically refuse to do what we ask of them. As we get older, the struggle to keep our bodies in check gets even more difficult. At every turn something else is going wrong and our efforts to keep up start to feel like a fruitless battle. There is still a lot of stigma around liposuction. We hear about it going on pretty often, but for a lot of us it is still something we associate with Beverly Hills housewives or stars of reality television. We could never imagine actually getting it done to ourselves. Well, that’s about to change.
Image source Pixabay
As we get older, our metabolisms slow down to what feels like a complete stop. The cakes and burgers we scoffed in our twenties are now off limits and even that piece of toast in the morning is starting to feel like a risk. It’s a normal thing that happens to pretty much everyone, but it can still be upsetting to notice things wobbling and drooping that hadn’t before. Times are changing for the older generations, though. The years of grandmas and grandpas wearing corduroys and PVC rain macs are over. Older men and women are breaking down the barriers of fashion, setting trends and showing everyone that beauty really is timeless. Their setting their own standards of fashion and none of those include glossy pop-socks and blankets. What we’re also seeing at the same time is a rise of beauty conscious seniors. Plastic surgery is on the increase in the older generation and there isn’t any shame in that. One treatment that a lot of older men and women are looking into is vaser liposuction. It’s a form of liposuction that uses vibration to break down fat cells in target areas, which is a lot safer and less taxing on the body than traditional liposuction. Because it isn’t as damaging to the body, it’s becoming a favoured option for the slightly less durable older generation and helping them rediscover their love for their body.
Sometimes getting liposuction isn’t about wanting to be thinner. Our bodies distribute fat in very strange ways. A lot of women have an issue with being unable to get rid of the fat on their hips and for a lot of men their stomach is one of the hardest places to get rid of fat. When these little things go wrong in our bodies we might have a tendency to obsess over them. You could be as healthy and as fit as an athlete and these things wouldn’t change, no matter how much work you put in. It’s just the way our bodies work: they’re strange and mysterious and they never do what we want them to do. Sometimes fat distribution can be especially strange; we can find it collecting under our chins and around our ankles and it’s almost impossible to shift it in these sorts of places without dieting to an unhealthy extreme. This is where vaser liposuction can really make a difference. There are cases of people getting fat removed from their knees or from under their arms and feeling like they can finally be proud of their body. It’s the little things that make a difference. Not necessarily to other people, but for the person getting the treatment it could mean finally gaining the confidence to wear what they want to wear and carry themselves with confidence.
According to a National Institutes of Health study, cutting fat from your diet leads to more fat loss than reducing carbs.
Scientists intensely analyzed people on controlled diets by inspecting every morsel of food, minute of exercise and breath taken.
Both diets, analyzed by the National Institutes of Health, led to fat loss when calories were cut, but people lost more when they reduced fat intake.
Experts say the most effective diet is one people can stick to.
It has been argued that restricting carbs is the best way to get rid of a “spare tire” as it alters the body’s metabolism.
The theory goes that fewer carbohydrates lead to lower levels of insulin, which in turn lead to fat being released from the body’s stores.
“All of those things do happen with carb reduction and you do lose body fat, but not as much as when you cut out the fat,” said lead researchers Dr. Kevin Hall, from the US-based National Institute of Diabetes and Digestive and Kidney Diseases.
In the study, 19 obese people were initially given 2,700 calories a day.
Then, over a period of two weeks they tried diets which cut their calorie intake by a third, either by reducing carbs or fat.
The team analyzed the amount of oxygen and carbon dioxide being breathed out and the amount of nitrogen in participants’ urine to calculate precisely the chemical processes taking place inside the body.
The results published in Cell Metabolism showed that after 6 days on each diet, those reducing fat intake lost an average 463g of body fat – 80% more than those cutting down on carbs, whose average loss was 245g.
Dr. Kevin Hall said there was no “metabolic” reason to chose a low-carb diet.
However, studies suggest that in the real world, where diets are less strictly controlled, people may lose more weight by reducing carbohydrate intake.
Dr. Kevin Hall is now analyzing brain scans of the participants to see how the diets affect how rewarding food is.
According to international specialists, physical activity has little role in tackling obesity and instead public health messages should squarely focus on unhealthy eating.
In an article in the British Journal of Sports Medicine, three experts said it was time to “bust the myth” about exercise.
They said while exercising was a key part of staving off diseases such as diabetes, heart disease and dementia, its impact on obesity was minimal.
Instead excess sugar and carbohydrates were key.
The experts blamed the food industry for encouraging the belief that exercise could counteract the impact of unhealthy eating.
They even likened their tactics as “chillingly similar” to those of Big Tobacco on smoking and said celebratory endorsements of sugary drinks and the association of junk food and sport must end.
The experts said there was evidence that up to 40% of those within a normal weight range will still harbor harmful metabolic abnormalities typically associated with obesity.
Despite this public health messaging had “unhelpfully” focused on maintaining a healthy weight through calorie counting when it was the source of calories that mattered most – research has shown that diabetes increases 11-fold for every 150 additional sugar calories consumed compared to fat calories.
The experts pointed to evidence from the Lancet global burden of disease program which shows that unhealthy eating was linked to more ill health than physical activity, alcohol and smoking combined.
Kourtney Kardashian has revealed her post-baby weight on the scale.
The reality star has been going hard at the gym to shed the baby weight after welcoming her third child, Reign Aston Disick.
Kourtney Kardashian took to Instagram on March 13 to reveal the number she saw when she stepped on the scale. She was clearly happy with what she saw and eager to share that her hard work has paid off, 120 pounds.
“First day that I have seen this number in a while,” Kourtney Kardashian captioned the picture.
Two approaches to boosting obese men’s fertility have been presented at the annual meeting of the Endocrine Society.
The first suggested that obese men who lost weight were more likely get their partners pregnant.
The second found that letrozole, a cancer drug, helped some infertile men have children.
Experts said the approaches were interesting alternatives to IVF and were opening up “real possibilities” for men.
Weight loss is already widely advised for women struggling to conceive and obesity has long been suspected as a factor in male infertility.
A research team at the University of Sherbrooke in Canada conducted the first study to help men lose weight and see if it improved the chances of conception.
In 65 couples who had been referred to a fertility clinic, the men were sent to weekly group sessions on nutrition and physical activity for a year.
The study showed the men who conceived were those who had lost the most weight.
The research group said they were “thrilled” by the results.
One of the researchers, Dr. Jean-Patrice Baillargeon, said: “This is the first prospective study suggesting that male partners who improve their weight also increase the odds for the couple to conceive.”
The second study focused on the chemical letrozole, which has been used in breast cancer and as a fertility treatment in women.
Letrozole can stop testosterone being broken down into oestrogen.
Trials took place on 12 men who had developed hypogonadotrophic hypogonadism, a form of infertility, as a result of their obesity.
Two were able to have babies after being infertile for at least three years.
Dr. Lena Salgado, from the University of Montreal, said: “Letrozole is a very attractive fertility treatment with obesity-related hypogonadism.”
New research has uncovered simple ways to trim 100 calories or more from your diet without skimping on flavor. While it doesn’t sound like much, shaving off 100 calories a day could help you trim 10 lbs or more in a year even if you never set foot in the gym.
Wet your whistle
You’re more likely to crave veggies than greasy French fries, chips, or other high-fat foods if you pair a meal with water instead of caloric beverages. Researchers at the University of Oregon say that food-drink pairings can influence the type of food choices we make and the amount of calories we eat. In the study, adults who paired a meal with water were more likely to eat their vegetables and make other healthy food choices than if they sipped on soda.
Stop staring at sugar
To help you keep sugar cravings in check, a recent study says you should look the other way when you see pictures of high-fat, high-calorie, or sugary foods. That’s because brain scans have shown that ogling pictures of high-calorie treats stimulates parts of the brain that control hunger and the reward center, says Kathleen Page, MD, assistant professor of medicine at USC and the study’s lead author. Bottom line: maybe your Pinterest board of cupcakes isn’t the best idea.
Several studies say you could wind up hungrier than if you were bright-eyed and bushy-tailed. One study from the Mayo Clinic shows getting less than 6 ½ hours of sleep a night can lead to consuming as many as 500 excess calories in a day.
Being sleep deprived can increase how hungry you feel and lead to downing more calories than you’d eat if you weren’t exhausted, says Manfred Hallschmid, PhD, department of medical psychology and behavioral neurobiology, University of Tübingen and lead researcher of a separate study on sleep and calorie consumption.
“Sleep deprivation can raise levels of appetite hormones like ghrelin,” he says.
Surging levels of ghrelin, the hormone that revs up your appetite, can lead to eating hundreds of extra calories than when you’re well-rested, according to Dr. Manfred Hallschmid.
Dim the lights
A recent study from Cornell University says the secret to eating less – and feeling more satisfied with what you do eat – could be as simple as some mood lighting. People who ate a meal under soft, warm lighting consumed 175 fewer calories, and finished 18% less of the food on their plates, than those who dined in brightly lit places.
Those in the darker rooms also rated food as more enjoyable than the other group. Scientists think that’s because the harsh fluorescent lights commonly found in fast-food restaurants may create a psychological need to rush through meals and eat more. Consider this your chance to actually use those candlesticks you got for your wedding ages ago.
Don’t say: I can’t
Whether you’re trying to sidestep a fast-food drive-thru or the office doughnuts, don’t tell yourself what you can’t eat. Instead, tell yourself you “don’t” eat it. In a recent study, when researchers divided a group of people into “can’t eats” and “don’t eats,” 64% of those in the “don’t” group passed up a candy bar in favor of a healthier granola bar – but only 30% of the “can’t” group chose the healthier snack. “Can’t” sounds more like punishment than being healthy, creating a sense of self-deprivation that can tank your motivation. On the other hand, reminding yourself you “don’t” eat certain foods feels more empowering.Think thin The way you think about food and your body can determine your success at sticking to a healthy diet. Over a 10-year span, 59% of women who started out with an average body mass index (BMI) of 20 but thought they were overweight, wound up packing on weight and watching their BMI swell to more than 25. That weight gain likely happened because of a self-fulfilling prophecy, says Susan Albers, psychologist at The Cleveland Clinic and the author of Eating Mindfully and 50 Ways to Soothe Yourself Without Food.
“Your mindset is incredibly important in giving up or getting on track with your weight,” she says.
“So if you think you are not overweight, regardless of your actual weight, you will act in ways that lead you to what you already believe.”
Be a straight shooter
They might look stylish, but swanky, curved drinking glasses on your table could lead to extra weight. A British study found that people consumed 60% more alcohol, sugary sodas, and juices if the glass they drank from was curvy, rather than a straight tumbler. The researchers speculate that people drink faster from the curvy glasses because it’s harder to tell when you’re at the halfway point, meaning you’re more likely to reach for another drink sooner and end up consuming more.
Sarah Ferguson has shed an incredible 50 lbs in just five months.
Fergie, formally known as the Duchess of York, showed off her noticeable weight loss in a sheer black dress at The Theory of Everything UK premiere on December 9.
Sarah Ferguson, a former Weight Watchers ambassador, has always been public about her struggles with weight, and recently revealed to Hello! magazine the motivation behind her newly slimmed-down physique.
Fergie, 55, says that she knew she had to make a change when she discovered that she weighed almost the same as when pregnant with her first daughter, Princess Beatrice, who is now 25.
“That’s what really frightened me,” she says.
“Beatrice was an 8lb 8oz baby and I was only 6lb off my full-blown pregnancy weight. I decided to make a change.”
Sarah Ferguson dropped the extra pounds by cutting out sugar and sticking to a “straightforward” exercise regime.
“I used to be so angry,” Fergie tells the magazine about her initial struggle.
“I believed I was never going to lose the weight, that I had lost control. I couldn’t fit into any of my clothes. I was just drowning in eating, drowning in food.”
If you find yourself counting down the minutes to bedtime as soon as you wake, yawning your way through the working day and struggling to stay awake on the journey home, you are not alone. As many as one in five of us feel unusually tired at any one time.
If you feel constantly fatigued, you will know that carrying out even the simplest of tasks can be difficult. Your quality of life is diminished as you struggle to enjoy your usual activities, such as playing sports, reading a good book or spending time with loved ones. To resolve your problem, you first need to determine its cause. To help you, here are five energy-sappers that may be to blame:
1. Lack of sleep
It may seem obvious but lack of sleep can have a disastrous effect on your energy levels. The amount of sleep you require varies depending on age, lifestyle and health. Just because six hours of sleep has sufficed for you in the past doesn’t mean it will be all you need forever. If you suspect you are not getting enough sleep, try to change your routine by winding down and going to bed earlier or setting your morning alarm later. It may be useful to stop watching television, using computers, phones and tablet devices and finish any work you’ve taken home well in advance of bedtime to improve the quality of your sleep.
Five reasons you’re tired all the time
2. Poor diet
Not eating a balanced diet can lead to many problems, including tiredness. It is important to get the right quantities of carbohydrates, proteins, fats, vitamins and minerals if you are to feel at your best. Try to get at least five portions of fruit and vegetables a day and eat starches, such as potatoes, pasta and bread, for slow-release energy. Avoid quick fixes like caffeine and sugar as once the temporary energy boost has subsided, you will end up feeling even more tired. If you think you are not getting enough of a particular vitamin or mineral, you may want to visit your GP to arrange a blood test to find out if you are suffering from any deficiencies.
3. Exercising too much or too little
Excessive exercise can cause you to feel drained but so too can getting too little exercise. Assessing your activity levels relative to your diet can help you to determine if you are overdoing it or need to move about more. If you are just starting to exercise after a long period of time, build up your activity levels gradually to avoid exhaustion. It is recommended that healthy adults get 150 minutes of moderate-intensity aerobic exercise per week.
4. Drinking too much
Too much alcohol can leave you feeling sluggish and struggling to focus the following day. If you regularly binge drink and often exceed 2-3 units per day if you’re a woman or 3-4 units a day if you’re a man, consider reducing your alcohol intake. Not only will this help you to boost your energy levels, but it will also improve your overall health. If you are concerned about how much you are drinking or are finding it difficult to cut down, you should seek the advice of your GP.
5. Health conditions
There are a number of health conditions that can leave you feeling worn out. If you find yourself tired, gaining weight, being sensitive to the cold, and depressed for no apparent reason, you may have an underactive thyroid. If you are lethargic, short of breath, pale and experiencing heart palpitations, you may be suffering from iron-deficiency anemia. The symptoms of type 2 diabetes also includes extreme tiredness, as well as needing to pass urine more frequently and losing weight unexpectedly. These conditions need to be diagnosed and treated by a GP, so if you are experiencing any of these symptoms you should book an appointment.
If you are experiencing pain from an illness or long-term condition, such as sciatica, joint pain or arthritis, you may find that your sleep is interrupted more regularly. To make life easier, you might want to consider investing in a orthopedic bed. Adjustable Beds provide a range of adjustable beds which utilize cutting-edge cyclo-therapy systems which can help to relieve a range of health conditions that can spoil your sleep and interfere with your energy levels.
Kim Kardashian took to Twitter to talk about her frustrations and weight loss goals.
The 33-year-old reality star tweeted: “off to an intense workout. Can’t seem to shake this last 15-20 lbs of baby weight. no more excuses. my baby is 1 years old! UGH.”
Kim Kardashian wants to shake her last 15-20 lbs of baby weight (photo Instagram)
“I’m not gonna call it baby weight bc thats an excuse. i just gained weight & that’s it. why is it so much harder to lose after baby though!! do any of u moms see their bodies just not the same? a different shape? ughhhh my hips & butt are huge now! they were big to begin with!”
Kim Kardashian made her plans clear, asking her followers to support her throughout the process.
“Just need to get down to my weight a few years ago. Not gonna complain anymore. Starting diet TODAY! No carbs. crazy workouts. Whos with me?,” she wrote.
“i think after having a baby u get so excited u lost a lot of weight then u get comfortable & eat how you used & it creeps back up. ok no more tweeting and procrastinating! LOL Glad some of u moms can relate. I’m reading the comments! For real….of to the gym! wish me luck on the dieting…its soooo hard for me!”
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